Personal training: Helping a friend day seven


Happy Monday everyone, 

I have some wonderful news to share about today’s adventure at the gym, as always I was supposed to work with John in kicking his ass into shape, but today he surprised me with bringing his sister along with him to workout. I have to admit I was shocked and very happy, I wasn’t expecting such good news and it made the day even more fulfilling.  With this being said, she has decided to hop on board with the #FitFam and workout with John and I, so I will be helping her to lose the weight she wants to lose and hopefully get her feeling better internally and externally. Today I just included her with our workout at a different pace and incline, but tomorrow we plan to sit down and talk so I can get an idea of her goals (short term and long term), have an idea of her activity/fitness level, eating habits, etc. She is said she will be joining John and I again tomorrow for our workout before sitting down with me, so I am looking forward to it. 

Now time to share some not so great news, John ended up weighing himself Sunday, but it was botched because he did it after eating and late in the afternoon, which I always recommend in the morning when you wake up before you eat something. He ended up gaining 2 lb, but this could be for multiple reasons and he basically identified his eating habits are the reason he thinks, and wants to fix, so hopefully he will have a plan in place to help him with that and I can guide him if needed. Nonetheless, he wasn’t upset or sad, he didn’t panic or overthink it, but he said he did ask himself questions so he could understand where he went wrong, and I sent him an email addressing why he may have gained weight. Although our first week together wasn’t consistent, so I have to consider that part myself. Regardless, we are moving on and going to strive for better! I am proud of him for continuing to meet me at the gym, not yet giving up and encouraging his sibling to join us. 

Today’s workout with John:


Dynamic stretch:

  • walking lunges
  • leg swings, 10 reps each leg
  • walking glute stretch


  • Treadmill- 30 minutes, no incline, 4.0 speed
  • Treadmill- 15 minutes, 3.0 incline, 3.5 speed

Cool down:

  • Treadmill- 5 minutes, 2.5 speed, no incline

Today’s workout wasn’t too hard, and he was able to do 4.0 at 30 minutes without reducing his speed this time, so tomorrow we will be doing the same exact exercise & warm-up. I think hopefully I will be able to see him do 45 minutes at 4.0 without reducing his speed, but it might take some time, and that is okay. His sister did her’s at a different pace, but kept up with it, and had no complaints about the workout. She does have an injury though, so I have to be particularly careful of her exercises, which she sees her doctor soon, so I will get more information on it. Today was a good day at the gym and both did relatively well, hoping tomorrow goes just as well!


Your Fitness blogger,


Shay-lon xoxo

Published by WonderWoman & Fit

You can assume I have a love for fitness & a love for Wonderwoman -- both assumptions are correct. I am an ACSM certified personal trainer of 8+ years -- I currently reside in Ohio and live a simplistic life at the age of 29. If I am not lifting, I am eating, sleeping, traveling, exploring, or movie watching. I recently moved during a pandemic, now I am focused on self care (self love), building a business of my own in personal training, becoming a professional blogger, starting a podcast and doing things that make me happy! I am a sister, daughter, and loyal friend --- I love everyone's dog and I am on a mission to pet as many dogs as possible everywhere I go! LOL. My mission is to talk health (physical/mental), design programming, motivational speak, learn, grow, prosper, build others and make as many people smile as possible because I want nothing more than to be the change I seek in the world.

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